Program TWO

 -­‐  Strength  and  6/12  Method

Phase ONE  -­‐  Body  Transformation
DATE: 23rd  April  2018
By Reece  Adams  
For Max  Hertan
Notes Stick  to  Tempo  and  Rest  periods  to  the  "T"  -­‐  Body  responds  to  effort  so  challenge  yourself
Put in the EFFORT. The body responds to EFFORT

Dr Stu McGill - Big 3 core exercises - Bird dogs 5 reps 10s holds, Rolling plank 15/30/15/15, Curl ups 5 reps 5s holds
Thoracic extentions and rotations on foam roller 10 reps each side
Warm Up Upper - Roll trap on ball if tight, Hang 30 to 60s, Stick dislocates 10 reps, KB Stability Hold 60s x 1-3 sets
Warm Up Lower - Roll foot and calves on ball 30s each, Clams 25 reps each side/Single Leg glute bridge leg crossed over 12 reps x 1-3 sets

Week 1 Week 2 Week 3 Week 4

Day 1 Legs A 4  sets 4  sets 5  sets 5  sets
order exercise Reps Sets Tempo Rest Weight Weight Weight Weight
A1 DB  Squats;  Heels  elevated 6 4  to  5 4010 15
A2 DB  Static  Lunges 12 4  to  5 3010 90 10kg  12-­‐14
B1 Leg  curl  dorsi  flexed  neutral 6 4  to  5 4010 15 30kg  8
B2 Banded  Glute  Bridges  w/abduction  Add  BB  when  able 12 4  to  5 3021 90 BW
C* DB  Step  Ups;  Mid  shin 10  to  12 3 3010 60 5kg  12  
D Standing  calf  raise  Machine  Think  up  up  down  down 12  to  15 3 2121 60
*Use glutes/abs/push ground

Day 2 Upper A AM 3  sets 3  sets 4  sets 4  sets

Order Exercises reps sets tempo rest Weight Weight Weight Weight
A1 Flat  Bench  Press  -­‐  5  secs  DOWN 4  to  6 6 5010 90
A2 Chin  Ups  Supinated  Grip;  Can  use  assistance  if  needed 2  to  4 6 4010 90
B1 Standing  BB  Cuban  Press  -­‐  Keep  it  slow 6  to  8 3  to  4 3030 75
B2 Single  Arm  DB  row 8  to  10 3  to  4 3011 75
Phase ONE  -­‐  Body  Transformation
DATE: 23rd  April  2018
By Reece  Adams  
For Max  Hertan
Notes Stick  to  Tempo  and  Rest  periods  to  the  "T"  -­‐  Body  responds  to  effort  so  challenge  yourself
Put in the EFFORT. The body responds to EFFORT

Day 2 Upper A PM 4  sets 4  sets 5  sets 5  sets

order exercise Reps Sets Tempo Rest Weight Weight Weight Weight
A1 Lat  Pulldown;  Pronated  grip 6 4  to  5 4010 15
A2 Seated  row;  Narrow  neutral  grip 12 4  to  5 3011 90
B1 Single  arm  Banded  pec  sternum  flys 12  to  15 4 2020 15
B2 Incline  BB  Press 6 4 4010 90
C1 Single  Arm  DB  Lean  away  Lateral  raises 10  to  12 3 3010 45
C2 Bent  Over  Single  arm  rear  delt  flys 12  to  15 3 2121 45

Day 3 Rest/Recover  to  hit  it  harder  for  the  rest  of  the  week

Day 4 Arms 4  sets 4  sets 5  sets 5  sets

order exercise Reps Sets Tempo Rest Weight Weight Weight Weight
A1 Seated  DB  Hammer  Curls  with  pause  @  90  deg  on  ecc  FG  if  access 6 4  to  5 4010 15
A2 Standing  Ez  Bar  curls 12 4  to  5 3010 90
B1 Close  Grip  Flat  Barbell  press  -­‐  Fat  Grip  if  access 6 4  to  5 4010 15
B2 15  deg  Incline  DB  Tricep  Extentions 12 4  to  5 3010 90
C1 Cable  straight  bar  curls  in  squat  position  -­‐  if  unable  do  standing 10  to  12 3 3020 60
C2 Kneeling  Cable  Tricep  push  downs  Rope 10  to  12 3 3020 60
Phase ONE  -­‐  Body  Transformation
DATE: 23rd  April  2018
By Reece  Adams  
For Max  Hertan
Notes Stick  to  Tempo  and  Rest  periods  to  the  "T"  -­‐  Body  responds  to  effort  so  challenge  yourself
Put in the EFFORT. The body responds to EFFORT

Day 5 Legs B AM 3  sets 3  sets 4  sets 4  sets

Order Exercises reps sets tempo rest Weight Weight Weight Weight
A1 DB  Split  Squats   4  to  6 6 5010 90
A2 Leg  Curls;  Plantar  Flexed 4  to  6 6 5010 90
B1 DB  Squats;  Heels  elevated 10  to  12 3  to  4 3010 75
B2 45  deg  Hyper  Extentions  w/4  sec  hold  @  top 10  to  12 3  to  4 3014 75

Day 5 Legs B PM 4  sets 4  sets 5  sets 5  sets

order exercise Reps Sets Tempo Rest Weight Weight Weight Weight
A1* DB  Step  Ups 6 4  to  5 4010 15
A2 Banded  Glute  Bridges  w/abduction  Add  BB  when  able 12 4  to  5 3021 90
B1 Leg  curl  dorsi  flexed 6 4 4010 15
B2 Cable  Pullthroughs 12  to  15 4 3010 90
C1 Tibialis  Anterior  raises 10  to  15 3 2121 60
C2 Seated  Calf  raises 15  to  20 3 2121 60
*Use glutes/abs/push ground
Phase ONE  -­‐  Body  Transformation
DATE: 23rd  April  2018
By Reece  Adams  
For Max  Hertan
Notes Stick  to  Tempo  and  Rest  periods  to  the  "T"  -­‐  Body  responds  to  effort  so  challenge  yourself
Put in the EFFORT. The body responds to EFFORT

Day 6 Upper B 4  sets 4  sets 5  sets 5  sets

order exercise Reps Sets Tempo Rest Weight Weight Weight Weight
A1 60  Deg  Incline  DB  Press  Neutral  Grip 6 4  to  5 4010 15
A2 Standing  DB  Lateral  raises 12 4  to  5 3010 90
B1 Chin  Ups  Supinated  Grip;  Can  use  assistance  if  needed 2  to  4 4  to  5 4010 15
B2 Standing  Cable  Rear  delt  flys  -­‐  stand  back  then  stand  inline 10  to  12 4  to  5 2121 90
C Jacknifes  -­‐  Tuck  and  extend  knees  and  arms 15  to  20+ 3 2121 60
D Plank  on  swiss  ball  and  when  able  advance  to  Stir  the  pot   30  to  60s 3 xxxx 60

Day 7 Rest/Recover